OFF DUTY COACHING
There is no quiet week coming. So stop waiting for one.
OFF DUTY is a 16-week coaching programme for busy women who want to feel stronger, healthier and more in control — without fitness becoming another full-time job, accessible via your phone 24 hours a day.
Run by Emma, GRL owner + Elaine, GRL manager
You’re not lazy. You’re overloaded.
You’re good at showing up for work, family, deadlines, appointments and everyone who depends on you.
But when life gets busy?
You’re usually the first thing to get cancelled.
The workout gets skipped.
Food becomes whatever is quickest.
Energy drops.
Then comes the familiar:
“I’ll start again Monday.”
OFF DUTY was created to break that cycle.
OFF DUTY
OFF DUTY
FITNESS THAT FITS YOUR LIFE.
Not the other way around.
Over 16 weeks, we’ll help you build a realistic approach to:
Strength training
Food without the overwhelm
Time + energy management
Sleep + habits
Accountability + support
Your programme and resources are available directly through the app on your phone, so everything you need is in one place.
And when your week changes?
We change the plan with you.
NO PERFECT WEEKS REQUIRED.
No 5am alarms.
No five-day training plans.
No spending Sunday surrounded by Tupperware.
No giving up meals out.
No guilt because Wednesday went completely off-plan.
OFF DUTY is about learning how to keep going when real life happens.
THE OFF DUTY PROMISE
We meet you where you are.
When work gets busy, family needs you, energy drops or life throws you off track…
we won’t expect perfection.
We’ll adapt your plan, support you and help you keep moving forward.
Because real coaching isn’t about following the perfect plan.
It’s about helping you succeed through real life.
DOES THIS SOUND LIKE YOU?
You’re busy and struggle to prioritise yourself.
Your work hours or weeks can be unpredictable.
You know what you should be doing, but struggle to make it stick.
You’ve tried before and always fall off when life gets hectic.
You want to get stronger and feel better — without your entire life revolving around fitness.
Then OFF DUTY might be exactly what you need.
THERE’S NO “PERFECT” TIME TO START.
You don’t need to wait until Monday.
Or next month.
Or until work calms down.
Or until life feels more organised.
OFF DUTY can start whenever the time feels right for you.
Because the whole point is learning how to look after yourself within the life you already have.
YOUR FIRST STEP?
Just come and talk to us.
You don’t need to decide anything today.
Book a free consultation with Emma or Elaine and tell us:
What life looks like right now.
What keeps getting in the way.
What you’ve tried before.
And what you’d love to feel different 16 weeks from now.
Then we’ll tell you whether OFF DUTY is the right fit.
No pressure. No obligation. Just a conversation.
OFF DUTY
You spend enough of your life being ON for everyone else.
It might be time for something that’s yours.
During your free consultation, we’ll discuss your goals, current routine, training experience, injuries or limitations, whether you’ll be training from home, in the gym or both, and the level of nutritional guidance and accountability you need. From there, we’ll guide you towards the programme structure that suits your lifestyle, body and goals best.